7-Day Meal Plan
Bones, Muscles & Skin
Skin Weekly Meal Plan
Nourish • Support • Feel Better
A practical 7-day menu built around protein, vitamin C, zinc and essential fats. Simple breakfasts, lunches and dinners, each with an easy recipe.
Pick an organ to see its 7-day plan
Why this meal plan?
Skin is constantly renewing itself. Protein, vitamin C, zinc, vitamin A and essential fats support normal skin structure and repair, alongside sun protection and hydration.
Key nutrients
Protein, vitamin C, zinc and essential fats.
🍗 Protein
🍊 Vitamin C
🦪 Zinc
🐟 Omega-3s
🥕 Vitamin A
✓ Foods to emphasize
- Citrus, berries, peppers and kiwi
- Fish, eggs, poultry and legumes
- Carrots, sweet potatoes and greens
- Nuts, seeds and olive oil
- Water through the day
✕ Limit or avoid
- Lots of added sugar
- Highly processed foods
- Excess alcohol
- Smoking
- Crash diets
Your week
7-Day Skin Meal Plan
Tap any meal to jump to its ingredients and step-by-step cooking instructions.
Day 1
Monday
Day 2
Tuesday
Day 3
Wednesday
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Cook it
How to Prepare Every Meal
Each recipe makes one adult serving. Amounts are approximate, so adjust portions for your appetite and any dietary needs.
Day 1 · Monday
BREAKFAST
Scrambled eggs and spinach
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- 1 cup fresh spinach
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
- Wilt the spinach in the pan for 1 minute, then add the eggs and stir gently until fully set.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Turkey whole-grain wrap
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 1 medium whole-grain tortilla
- 3 oz cooked, lean turkey slices
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Wrap: layer the fillings on the tortilla, roll up firmly and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Tofu vegetable stir-fry
Serves 1 · 20 minutes
Ingredients
- 4 oz firm tofu, drained and cubed
- 1½ cups mixed stir-fry vegetables
- 1 tsp low-sodium soy sauce
- 1 tsp grated ginger or garlic
- 1 tsp olive or sesame oil
How to make it
- Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium-high heat until golden, 8–10 minutes. Move to a plate.
- Stir-fry the vegetables with the ginger or garlic for 4–5 minutes, until crisp-tender.
- Return the tofu, add the soy sauce, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 2 · Tuesday
BREAKFAST
Yogurt with pear
Serves 1 · 5–10 minutes
Ingredients
- ¾ cup plain yogurt
- ½ pear
How to make it
- Wash and cut fruit into bite-size pieces.
- Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
LUNCH
Lentil vegetable soup
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- ¾ cup cooked lentils
- ¼ tsp dried parsley or thyme
How to make it
- Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
- Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Turkey meatballs and barley
Serves 1 · 35 minutes
Ingredients
- 4 oz lean ground turkey
- 1 tbsp rolled oats or breadcrumbs
- ¼ tsp dried herbs
- ¾ cup cooked barley
- 1 cup mixed vegetables
How to make it
- Heat the oven to 400°F (205°C). Mix the turkey, oats and herbs and shape into 5–6 small meatballs.
- Bake on a lined tray for 15–18 minutes, until they reach 165°F (74°C).
- Steam the vegetables and serve with the meatballs over the barley.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 3 · Wednesday
BREAKFAST
Egg and pepper scramble
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- ¼ cup diced bell pepper
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
- Soften the peppers in the pan for 2–3 minutes, then add the eggs and stir gently until fully set.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Salmon and spinach salad
Serves 1 · 20 minutes
Ingredients
- 1½ cups baby spinach
- 4 oz salmon fillet
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Bake the salmon at 400°F (205°C) for 12–15 minutes, until it reaches 145°F (63°C) and flakes easily. Break into pieces.
- Arrange the spinach and chopped vegetables in a bowl.
- Top with the salmon, drizzle with lemon juice and olive oil, and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Baked cod and broccoli
Serves 1 · 25–40 minutes
Ingredients
- 4 oz cod or other white fish
- 1 cup broccoli florets
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 4 · Thursday
BREAKFAST
Yogurt with pumpkin seeds
Serves 1 · 5–10 minutes
Ingredients
- ¾ cup plain yogurt
- 1 tbsp pumpkin seeds
How to make it
- Wash and cut fruit into bite-size pieces.
- Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
LUNCH
Chicken quinoa salad
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked quinoa
- 4 oz boneless skinless chicken breast
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the chicken in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
- Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
- Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Tofu with ginger and rice
Serves 1 · 20 minutes
Ingredients
- ¾ cup cooked brown rice
- 4 oz firm tofu, drained and cubed
- 1 cup chopped vegetables
- 1 tsp grated fresh ginger
- 1 tsp low-sodium soy sauce
- 1 tsp olive oil
How to make it
- Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium heat until golden, 8–10 minutes.
- Add the ginger and vegetables and cook 3–4 minutes more.
- Add the soy sauce and serve over the rice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 5 · Friday
BREAKFAST
Whole-grain cereal and milk
Serves 1 · 5–12 minutes
Ingredients
- 1 cup unsweetened whole-grain cereal
- ¾ cup milk or fortified alternative
How to make it
- Place cereal in a serving bowl and pour over milk. Serve immediately.
LUNCH
Tuna and cucumber sandwich
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 2 slices whole-grain bread
- 3 oz canned light tuna, drained
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Sandwich: layer the fillings on the bread, close and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Trout with quinoa
Serves 1 · 25 minutes
Ingredients
- 4 oz trout fillet
- ¾ cup cooked quinoa
- 1 cup chopped vegetables
- 2 tsp lemon juice
- 1 tsp olive oil
How to make it
- Heat the oven to 400°F (205°C). Place the trout on a lined tray, brush with oil and season.
- Bake 10–12 minutes, until it reaches 145°F (63°C) and flakes easily.
- Steam or sauté the vegetables and serve with the trout over the quinoa, with lemon.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 6 · Saturday
BREAKFAST
Egg breakfast wrap
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- 1 small whole-grain tortilla
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the eggs and stir gently until fully set with no runny egg remaining. Spoon into the warmed tortilla and roll up.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Chicken vegetable soup
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- 3 oz boneless skinless chicken, diced
- ¼ tsp dried parsley or thyme
How to make it
- Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
- Add the chicken and simmer until fully cooked to 165°F (74°C).
- Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Baked salmon and asparagus
Serves 1 · 25–40 minutes
Ingredients
- 4 oz salmon fillet
- 1 cup asparagus
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 7 · Sunday
BREAKFAST
Oatmeal with pear
Serves 1 · 5–12 minutes
Ingredients
- ½ cup rolled oats
- 1 cup water or milk of choice
- ½ pear
How to make it
- Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
- Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
LUNCH
Quinoa vegetable bowl
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked quinoa
- ½ cup cooked chickpeas or diced tofu
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
- Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Turkey with roasted potatoes
Serves 1 · 25–40 minutes
Ingredients
- 4 oz lean turkey breast
- 1 medium potato
- 1 cup green vegetables, such as broccoli or green beans
- 1 tsp lemon juice or fresh herbs
How to make it
- Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
- Add the turkey and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the turkey reaches 165°F (74°C) and the potato is fork-tender.
- Serve everything together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
🛒 Weekly Grocery List
Everything you need for the week, grouped by aisle.
Proteins
- Eggs
- Turkey (breast, lean ground or deli slices)
- Firm tofu
- Salmon fillet
- Cod or other white fish
- Chicken breast
- Tuna
- Trout fillet
- Chickpeas or firm tofu
Beans & Grains
- Whole-grain tortilla
- Lentils
- Rolled oats or breadcrumbs
- Barley
- Quinoa
- Brown rice
- Whole-grain cereal
- Whole-grain bread
- Rolled oats
Dairy & Alternatives
- Plain yogurt
- Milk or fortified alternative
Produce
- Spinach
- Salad greens
- Seasonal vegetables
- Grated ginger or garlic
- Pear
- Celery
- Diced bell pepper
- Baby spinach
- Cucumber, carrots and bell peppers
- Lemons
- Broccoli florets
- Grated fresh ginger
- Asparagus
- Potato
Pantry
- Low-sodium soy sauce
- Olive oil
- Low-sodium broth
- Dried herbs (parsley, thyme)
- Pumpkin seeds
💡 Tips for Success
- Include a vitamin C food at most meals
- Wear sunscreen daily
- Stay hydrated
- Notice whether certain foods trigger flare-ups
- See a dermatologist for persistent skin issues
Make it work for you
Swap any meal for another day’s meal from the same plan. Leftovers make an easy next-day lunch.
Shop by organ
Skin Health Products
Pair your meal plan with products picked to support your skin.
Keep exploring
More Organ Meal Plans
Every plan follows the same easy 7-day format, with recipes for each meal.
Educational note: These sample menus and recipes are general nutrition education, not medical advice, a treatment or a cure. Portions are approximate and recipes have not been professionally tested. If you have a medical condition, food allergies, are pregnant, or take medication, talk with your doctor or a registered dietitian before changing your diet.